Pistachios shelled calories: Do Pistachios Help or Hurt Weight Loss? – Weight Center
Do Pistachios Help or Hurt Weight Loss? – Weight Center
TUESDAY, April 3, 2012 — To go nuts for nuts, or not to go nuts for nuts? This is the question many dieters are faced with, as nut consumption seems rife with contradictions.
On the one hand, nuts are high in fat and calories and have a reputation for causing weight gain. Just a half cup of shelled pistachios with no salt added has 170 calories, 13 grams of fat, and 1.5 grams of saturated fat. At only four calories each, pistachios are a relatively low-calorie snack. Meanwhile, denser nuts such as walnuts can pack more than 350 calories and 30 grams of fat per half-cup.
On the other hand, experts are quick to point out that the fat in nuts is healthy monounsaturated fat, which is an essential component of a healthy diet. Monounsaturated fat can elevate healthy cholesterol levels, improve skin and hair health, and more, and that same half-cup of pistachios also has 6 grams of protein and 3 grams of fiber, which helps increase feelings of satiety in dieters. Dieters also prize pistachios’ slow-to-eat shelling process — shelling individual nuts as you eat is thought to help with portion control.
Now a new study published in Nutrition Journal has found that all of this back and forth about nuts, specifically pistachios, might be moot. Researchers in Beijing who studied the diets of adults with metabolic syndrome found that pistachios neither lead to weight gain nor loss over a 12-week period.
In the study, 90 participants were split into three groups: The first group consumed the recommended daily serving of 42 grams of pistachios per day, the second group consumed a higher serving of 70 grams per day, and the three group ate no pistachios. All participants received dietary counseling in line with the guidelines of the American Heart Association. Twelve weeks later, none of the groups reported significant changes in weight or body mass index. But the groups who ate pistachios did see other benefits. Both groups of nut-eaters had lower blood glucose levels and lower triglycerides, prompting researchers to conclude that pistachios won’t necessarily promote weight changes, but may improve symptoms of metabolic syndrome, such as blood pressure, insulin, and triglycerides, when part of a healthy diet.
The best way to eat pistachios is raw, in the shell, with no salt. Stick to the recommended half-cup serving for a smart snack that’s full of potassium, cancer-fighting vitamin E, and vitamin B6, which can lift your mood, strengthen your immune system, and more.
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Pistachio Nutrition Facts and Health Benefits
Pistachios are a nutrient-packed nut that can be enjoyed as a healthy snack or as part of a delicious recipe. Pistachios are available both in the shell (in-shell) or with their shell already removed (shelled) in roasted, salted, flavored or raw form. You may be wondering if the high fat content in pistachios makes them an unhealthy snack. On the contrary, the health-promoting fats in this green nut lower their glycemic index and boost their nutritional power.
Pistachio Nutrition Facts
The following nutrition information is provided by the USDA for 1/2 cup of unsalted pistachios without shells (64g).
- Calories: 372
- Fat: 30g
- Sodium: 4mg
- Carbohydrates: 18g
- Fiber: 6g
- Sugars: 5g
- Protein: 13g
- Potassium: 625mg
Carbs
A 1/2-cup serving of pistachios provides 18 grams of carbohydrates and 6 grams of fiber. Like most other nuts, pistachios have a low glycemic index. The healthy fat and fiber from pistachios have been shown to help lower the spike in blood sugars after eating other high-carbohydrate foods like white rice, bread, and potatoes.
Fats
Until recently, pistachios and other nuts had a bad reputation because of their high fat content. But as the body of nutrition science has grown, we’ve learned as a whole that the type of dietary fat is more important than the amount of fat.
A 1/2-cup serving of pistachios has 30 grams of fat, of which about 4 grams are saturated, 9 grams are polyunsaturated, and 16 grams are monounsaturated fats. Compared to most other tree nuts, pistachios are one of the lowest in fat.
The good-for-you fats, in addition to other compounds found in pistachios, have earned nuts an FDA Qualified Health Claim stating: “Tree nuts, including pistachios, can be part of a heart-healthy diet. Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may lower the risk of heart disease.”
Protein
A 1/2-cup serving of pistachios provides almost 13 grams of protein, placing it as part of the protein group, according to the USDA MyPlate. Pistachios are a great plant-based protein option for anyone, but especially for those eating a vegetarian or vegan diet.
Vitamins and Minerals
The little green nut is loaded with vitamins, minerals, and phytonutrients. In fact, you can “see” the nutrients through the various colors in pistachio. The green and yellow color of the actual nut comes from two carotenoids: lutein and zeaxanthin. The thin purple skin surrounding the nut is loaded with anthocyanins, the same type of antioxidants found in grapes and cranberries.
Pistachios are also a good source of vitamin B6, phosphorus, and thiamin, and an excellent source of copper. A single 1/2-cup serving of pistachios offers more potassium (625 milligrams) than a large banana (480 milligrams). Pistachios also have the highest phytosterol content (61 grams per 1-ounce serving) among nuts.
Health Benefits
Adding nuts to your meal plan is a delicious and nutritious way to fuel your body. Nut consumption has been associated with certain health benefits.
Promotes Heart Health
Consumption of nuts has been associated with reduced risk for cardiovascular disease. A small study funded by the American Pistachio Growers showed that a moderate-fat diet containing pistachios reduced blood pressure and vascular resistance during acute stress when compared with a typical Western diet.
Pistachios’ high phytosterol content also makes them a heart-healthy snack. Phytosterols come from plants, but because they have a similar structure to cholesterol, they compete with cholesterol to limit its absorption.
Supports Healthy Weight Management
Nuts are rich in polyphenols, which have been associated with a reduction in obesity. The weight-control benefits of a Mediterranean diet, which is rich in nuts, olives, fruits, vegetables, and whole grains, are well established.
Furthermore, snacking on shelled pistachios takes longer than ready-to-eat foods like potato chips or other processed snacks. By cracking open each shell before eating the nut, your body is given a chance to register feelings of fullness before overeating.
Helps Manage Gestational Diabetes
Another study funded by the American Pistachio Growers was completed on 30 pregnant women diagnosed with gestational diabetes or those having trouble managing blood sugar levels. Women in the study either ate one serving of pistachios (234 calories) or one serving of whole wheat bread (240 calories) after an overnight fast.
The women who ate the pistachios had a significantly lower rise in blood sugar compared to the whole wheat bread group. A similar beneficial response was seen with regard to insulin levels. The study suggests pistachios may be an effective alternative to low-fat, high-carbohydrate foods for women with gestational diabetes or gestational impaired glucose tolerance. The effect on blood sugar is not surprising, since pistachios are much lower in carbohydrates than whole wheat bread (12 grams vs. 42 grams for the serving sizes used in the study).
Reduces Risk of Cancer
Pistachios have been studied for their potential role in colon cancer prevention. A study of over 800 colon cancer patients, followed for several years, concluded that “diets with a higher consumption of nuts may be associated with a significantly reduced incidence of cancer recurrence and death in patients with stage III colon cancer.”
Roasting pistachios does not diminish their health benefits in this regard. Raw or roasted varieties are both considered protective against colon cancer.
Protects Eye Health
Pistachios get their green coloring from lutein and zeaxanthin which research suggests may help to prevent age-related macular degeneration. These antioxidants protect eyes from cellular damage, keeping eyesight sharp as the years go on.
May Enhance Muscle Recovery
Compared to other tree nuts, pistachios have a higher essential amino acid ratio and the highest percentage of branched-chain amino acids. Branched-chain amino acids are believed by some to improve muscle recovery after exercise.
However, it is generally branched chain amino acid supplements that are studied rather than foods that supply BCAAs and results have varied. According to the National Institutes of Health, there is not enough evidence to support the use of BCAA supplements to improve performance, build muscle, or help tired and sore muscles to recover after exercise. But they add that eating foods containing protein automatically increases your intake of BCAAs.
Allergies
A tree nut allergy, which includes walnut, almonds, hazelnuts, pine nuts, cashews, pistachios, macadamias, pecans, Brazil nuts, and more, is one of the most common food allergies among children and adults.
Despite their name, peanuts are not actually a tree nut but rather a legume, so having a peanut allergy alone does not mean that you will also have an allergy to pistachios. That said, if you’re allergic to one tree nut, it’s likely that you’re allergic to others. An allergic reaction to tree nuts like pistachios can result in an anaphylactic shock and even a small amount can cause a reaction.
Varieties
Pistachios come in several varieties. You can buy them in the shell or shelled. Salted and flavored pistachios are usually roasted first to increase shelf-life and preserve their crunchy texture. To see if pistachios have added salt, check the sodium content on the Nutrition Facts Label. For maximum nutrition, go for raw, unsalted pistachios. Roasted nuts are still nutritious, but some of the key vitamins are degraded in high heat. To save money on pistachios, buy in bulk.
Storage and Food Safety
Pistachios, whether in-shell or already shelled, should be stored in an airtight container. They can be kept this way in the refrigerator for a year or in the freezer for two years. Storing pistachios at room temperature causes the nuts to go rancid more quickly due to their high fat content. Only keep pistachios at room temp for a few months, and for even less time in warmer temps. Keeping raw pistachios in the refrigerator is a good way to keep them fresh for longer.
How to Prepare
One of the simplest ways to enjoy pistachios is as a snack on their own. Because they don’t need to be refrigerated, they’re the perfect snack for on-the-go. Here are some other ideas on how to enjoy pistachios:
- Throw chopped pistachios on your yogurt or morning oatmeal.
- Use them as a crunchy topping for your salads in place of croutons.
- Add pistachios to a cheese or charcuterie board in place of walnuts or almonds.
- Pair pistachios with a piece of fruit for your afternoon snack. The fiber, fat, and protein will keep you satisfied.
Pistachios also make a great ingredient in recipes offering a satisfying crunch. Swapping out breadcrumbs and using pistachios as a crust for baked fish or chicken is a healthy and gluten-free option that is easy to pull off in the kitchen. Pistachios also have a place at the table when it comes to creating crunchy desserts.
Recipes
Healthy Pistachio Recipes to Try
Calories in Kirkland Signature Pistachios and Nutrition Facts
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Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. All trademarks, copyright and other forms of intellectual property are property of their respective owners.
In-shell Pistachio Consumption Decreases Calorie Intake
Published : 2011-07-16
Author : Fleishman-Hillard, Inc.
Synopsis* : Consuming in shell pistachios is a weight wise approach to healthy snacking offering eating benefits to help curb consumption and decrease calorie intake.
Main Digest
Two studies published in the current on-line issue of the journal Appetite indicate that consuming in-shell pistachios is a weight-wise approach to healthy snacking, offering unique mindful eating benefits to help curb consumption and decrease calorie intake.
The first study found that participants who consumed in-shell pistachios ate 41-percent fewer calories compared to those who consumed shelled pistachios. The second study revealed that pistachio nut shells can provide important “visual cues” as a reminder of consumption that translate into reduced calorie consumption. Both studies further underscore that in-shell pistachios, which are one of the lowest calorie nuts, are a practical, everyday snack for weight management.
“In-shell pistachios are the original ‘slow food.’ The findings of these studies demonstrate that pistachios, as one of the only in-shell snack nuts, help slow consumption; and further, that the empty shells offer a visual cue, reducing calorie intake,” said behavioral eating expert and study author, James Painter, Ph.D., R.D., Chair of the School of Family and Consumer Sciences at Eastern Illinois University. “In fact, the term ‘Pistachio Principle’ has been coined to describe a simple technique that can be used to help fool yourself full.”
In-Shell Pistachio Consumption Curbs Calories by 41-Percent Compared to Shelled Pistachios
The first study published in Appetite involved 140 university students assigned to consume either in-shell pistachios or shelled pistachios during class time. Both groups of students were provided a 16-ounce cup and asked to self-select a portion of pistachios to consume during class. Each student’s cup of pistachios was weighed before consumption began. As students left the classroom, the remaining pistachios were weighed and recorded; total weight and calories from the consumed pistachios was also calculated. Those who chose shelled pistachios consumed an average of 211 calories while those who chose in-shell pistachios consumed an average of 125 calories, a 41-percent decrease in calorie intake.
The second study published examined the potential role of pistachio shells as visual cues of intake. Study subjects included 118 faculty and staff from a Midwestern university, all of whom were provided a pre-weighed 16-ounce bowl filled with four ounces of in-shell pistachios to keep on their desk over the course of two workdays separated by a day of no pistachio consumption. Participants were told they could consume pistachios at their leisure during the day and were also provided a second 16-ounce bowl to discard the pistachio empty shells.
The subjects were randomized using a crossover design to one of two groups. For the first group, the bowls with pistachio shells were not emptied until the end of the day. For the second group, the bowls with pistachio shells were emptied every two hours. Pistachios were added in two-ounce increments if the amount in the bowl had been reduced to approximately half or less of the starting amount.
“When leftover pistachio shells remained on the desk throughout the day, calorie consumption of pistachios decreased by 22-percent compared to when nut shells were routinely removed,” said Painter. “Choosing in-shell pistachios instead of shelled nuts is a simple way to decrease calorie consumption without restriction. This is in keeping with existing research showing that when a person has visual cues of ‘leftovers,’ such as pistachio shells, they can see how many or how much they have eaten, helping to control portion size and consumption.”
Pistachios – “The Skinny Nut” – Support Weight Management
This new data reinforcing the mindful eating benefits of in-shell pistachios adds to the existing body of research supporting pistachio’s weight management benefits. According to researchers at the University of California Los Angeles, choosing to snack on pistachios rather than pretzels supports body mass index (BMI) goals. And research conducted by the Agricultural Research Service (ARS) of the United States Department of Agriculture (USDA) and recently published in the British Journal of Nutrition found that fat in pistachios may not be completely absorbed by the body, indicating that pistachios may actually contain fewer calories per serving than originally thought.
In addition to the data on pistachios, a recent study by researchers at Harvard University found that consumption of nuts, as well as vegetables, whole grains, fruits and yogurt, was inversely associated with weight gain with nuts exhibiting a (-).57 pound effect on body weight.
Pistachios are one of the lowest calorie nuts with 160 calories per 30 gram serving (approximately 1 ounce). They also offer the most nuts per serving, providing about 49 kernels per 30 gram serving (approximately 1 ounce), when compared to other popular snack nuts – comparatively, almonds have 23 in a serving, walnuts 14 halves and cashews, 18. Pistachios are also a good source of fiber and protein.
About PistachioHealth.com –PistachioHealth.com is the leading online source of information on the health and nutrition benefits of pistachios. The site is offered in nine languages and includes research updates and educational materials for both consumers and health professionals. “Like” PistachioHealth.com on Facebook and follow @pistachiohealth on Twitter. For more information about the health benefits of pistachios, visit: www.PistachioHealth.com.
References:
Li Z, Song R, Nguyen C, Zerlin A, Karp H, Naowamondhol K, Thames G, Gao K, Li L, Tseng CH, Henning SM, Heber D. Journal of the American College of Nutrition. 2010;29(3):198-203.
Baer DJ, Gebaur SK, Novotny JA. Measured Energy Value of Pistachios in the Human Diet. British Journal of Nutrition. June 28, 2011; [Epub ahead of print]
Mozaffarian D, Hao T, Rimm EB, Willett WC, and Hu FB. Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men. The New England Journal of Medicine. 2011;364(25), 2392-404.
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Cite Page: Journal: Disabled World. Language: English (U.S.). Author: Fleishman-Hillard, Inc.. Electronic Publication Date: 2011-07-16. Title: In-shell Pistachio Consumption Decreases Calorie Intake, Source: <a href=https://www.disabled-world.com/fitness/nutrition/nuts-seeds/pistachios.php>In-shell Pistachio Consumption Decreases Calorie Intake</a>. Retrieved 2021-06-11, from https://www.disabled-world.com/fitness/nutrition/nuts-seeds/pistachios.php - Reference: DW#457-8199.
Nutrition Power | American Pistachio Growers
Download the Pistachio Fact Sheet
Good things come in small packages and the nutrition benefits of pistachios are no exception. It’s not surprising pistachios have been considered beneficial to health for centuries by societies all over the world.1 Not only are pistachios a source of many essential vitamins and minerals, monounsaturated and polyunsaturated fatty acids, protein and fiber, but pistachios also provide an array of phytochemicals, a wide variety of compounds made by plants that may help to promote health and well-being.1, 2, 3
- A one-ounce serving of pistachios equals 49 nuts, which is more nuts per serving than any other snack nut.
- Pistachios are a naturally cholesterol-free and sodium-free food that contains 13 grams of fat per serving, the majority of which (11.5 grams) comes from monounsaturated and polyunsaturated fats. Saturated fat contributes only 1.5 grams per serving.
- One serving of pistachios has as much potassium (290mg, 8% of the Daily Value) as a half of a large banana (250 mg, 7% of the Daily Value) and 3 grams of filling fiber.
- Pistachios contain 660ng/gram of melatonin, more than most fruits, vegetables, cereals, legumes and seeds. Press Release.
- Pistachios, with 6g protein, are a complete and “good source” of protein with 10% DV, and contain all the essential amino acids. Gram for gram pistachios have as much protein as an egg.
In a study published November 20, 2013 in the New England Journal of Medicine, researchers looked at the association of eating nuts with total and cause-specific mortality among 76,464 women in the Nurses’ Health Study and 42,498 men in the Health Professionals Follow-up Study. Eating nuts, including tree nuts (such as pistachios, almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, and walnuts), as part of a healthy diet was associated with decreased risk of death in both men and women, especially due to cancer, heart disease and respiratory disease.4 This is the largest study to date to examine the relation between nut consumption and total mortality.
Bryan Snyder explains the importance of sleep for athletes and how eating pistachios can help them get the rest they need.
References:
1. King J, Blumberg J, Ingwersen L, Jenab M, Tucker K. Tree Nuts and Peanuts as Components of a Healthy Diet. J Nutr. 2008.Sept;138(9):1736S-1740S.
2. Tomaino A, Martorana M. Arcoraci T, Monteleone D, Giovinazzo C, Saija A. Antioxidant activity and phenolic profile of pistachio (Pistacia vera L., variety Bronte) seeds and skins. Biochimie. 2010 Sep;92(9): 1115-22.
3. Gentile C, Tesoriere L, Butera D, Fazzari M, Monastero M, Allegra M, Livrea MA.
Antioxidant activity of Sicilian pistachio (Pistacia vera L. var. Bronte) nut extract and its bioactive components. J Agric Food Chem. 2007 Feb 7;55(3):643-8.
4. Bao, Y., J. Han, F.B. Hu, E.L. Giovannucci, M.J. Stampfer, W.C. Willett, C.S. Fuchs, 2013. Association of nut consumption with total and cause-specific mortality. N Engl J Med. 369:2001-2011.
See How Many Calories in pistachio nuts
Check out how many calories in pistachio nuts – shelled -1/4 cup. Get answers to all your nutrition facts questions at FitClick.
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Carb
Protein
Fat
Calories
Common serving units
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3 |
2 |
6 |
68 | |
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5 |
4 |
8 |
102 | |
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2 |
1 |
3 |
34 | |
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6 |
5 |
11 |
136 |
Tip: You can add any amount to your meal plan, not just common serving units. Want a pistachio nuts – shelled -1/4 cup serving size to fit your carbs limit? No problem, just use the pistachio nuts – shelled -1/4 cup nutrition facts serving size tool to the right.
Calories in Wonderful Pistachios roasted salted shelled pistachios. Nutrition Facts, Ingredients and Allergens
| Amount Per 30 g 1/4 cup | |||
| Calories | 340 Kcal (1424 kJ) | ||
| Calories from fat | 117 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13g | 20% | |
|---|---|---|---|
| Saturated Fat | 6g | 30% | |
| Cholesterol | 25mg | 8% | |
| Total Carbs | 45g | 15% | |
| Sugars | 3g | 12% | |
| Dietary Fiber | 3g | 12% | |
| Protein | 15g | 30% | |
| Vitamin C | 3.6mg | 6% | |
| Vitamin A | 1.6mg | 53% | |
| Iron | 2.2mg | 12% | |
| Calcium | 300mg | 30% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
Calorie Pistachios, peeled, raw. Chemical composition and nutritional value.
Raw peeled pistachios is rich in vitamins and minerals such as:
vitamin B1 – 58%, vitamin B6 – 85%, vitamin B9 – 12.8%, vitamin E – 15.3%, potassium – 41%, magnesium – 30.3%, phosphorus – 61.3%, iron – 23 , 1%, manganese – 60%, copper – 130%, selenium – 12.7%, zinc – 18.3%
- Vitamin B1 is a part of the most important enzymes of carbohydrate and energy metabolism, which provide the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids.Lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
- Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
- Vitamin B9 as a coenzyme are involved in the metabolism of nucleic acids and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, which results in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient consumption of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and developmental disorders of the child. A strong association has been shown between folate and homocysteine levels and the risk of cardiovascular disease.
- Vitamin E has antioxidant properties, is necessary for the functioning of the gonads, heart muscle, is a universal stabilizer of cell membranes. With a deficiency of vitamin E, hemolysis of erythrocytes and neurological disorders are observed.
- Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
- Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension, heart disease.
- Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth.Deficiency leads to anorexia, anemia, rickets.
- Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the course of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin-deficient atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
- Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides.Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
- Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the assimilation of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
- Selenium – an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, is involved in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and extremities), Keshan disease (endemic myocardiopathy), hereditary thrombastenia.
- Zinc is a part of more than 300 enzymes, participates in the processes of synthesis and decomposition of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes.Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.
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90,000 Pistachios – calorie content, useful properties, benefits and harms, description
Calories, kcal:
556
Carbohydrates, g:
7.0
Pistachios are the fruits of evergreen or deciduous small trees of the family Sumach . The pistachio nut is a drupe with a very dense shell, in shape it resembles an acute-angled triangle the size of a bean. Inside the light brown shell, there is a green-purple fruit of a dense structure with an oily nutty flavor. To facilitate opening, the pistachios are heated or fried, after which the shell is opened slightly and the kernels can be taken out without resorting to special tools.
Pistachios ripen in a subtropical climate, common in Iran, Syria, USA, Spain and other countries. Humanity has been using pistachio kernels for food for more than 2.5 thousand years, in ancient Persia they were considered a symbol of wealth and prosperity, they were used as a bargaining chip.
Calorie content of pistachios
The calorie content of pistachios is 556 kcal per 100 grams of product.
Composition and useful properties of pistachios
Pistachios contain almost all B vitamins, vitamin E, known for its antioxidant properties, minerals: potassium, calcium, magnesium, zinc, selenium, copper and manganese, iron, chromium, fluorine, molybdenum, cobalt, nickel and aluminum, phosphorus and sodium …The amino acid arginine, which is involved in the process of vasodilation, has a beneficial effect on enhancing the erectile function of men, contributes to the normalization of sexual activity (calorizator). Pistachio kernels have tonic properties, help to tone up the body in case of chronic fatigue.
Harm of pistachios
Pistachios can provoke allergic reactions, so people prone to allergies should use the product with caution. The high calorie content of pistachios excludes the product from the menu of fasting days and diets; everyone who monitors weight should use pistachios in minimal quantities.
Selection and storage of pistachios
Peeled and inshell pistachios are available for sale, natural flavor or with added salt. When choosing pistachios in shells, you need to pay attention to the shell color – cream or light beige, no darkening, stains, impurities and odors. As a rule, pistachio shells are ajar and green kernels are visible. If the kernels are brownish-purple and shriveled, then the pistachios are stale, it is better to refuse to purchase.
Peeled nuts have a bright green or burgundy purple color, the kernels are full-bodied, without signs of drying out.After purchasing peeled pistachios without factory packaging (by weight), it is recommended to roast the nuts in a dry frying pan or in the oven for several minutes in order to protect yourself from the ingress of unnecessary bacteria.
You need to store pistachios in a dry place, you can in the refrigerator, fresh (unsalted) peeled nuts can be frozen, they will not lose their useful properties within a year.
Types and varieties of pistachios
The main suppliers of pistachios to the world market are Turkey and Iran, Antel is considered the main variety of Turkish pistachios, the most popular Iranian varieties are Akbari, Fandugi, Kale-Guchi and Badami.High quality pistachio nuts grown in Greece and America. There are still plantations of wild pistachios with the smallest nuts, but their wood is used for folk art.
Pistachios in cooking
Pistachios with salt are in demand in cooking as an independent snack for wine or beer, an addition to salads, a cheese plate and other cold snacks. Natural pistachios are added to biscuit dough, cookies, puddings and ice cream. Traditional oriental sweets are prepared on the basis of pistachios – halva, baklava, kozinaki and marshmallow.Pistachios go well with meat dishes, nuts are stuffed with turkey and goose, added to pates and stews. Shredded pistachios are used as a seasoning for fish dishes.
More about pistachios, about their useful properties, see the video “Pistachios” of the TV program “Living Healthy”.
90,000 Calorie content of salted pistachios per 100 grams
Since the days of Persia, pistachio nuts have been a symbol of wealth, beauty and good health.And this is no coincidence. Pistachio kernels are packed with nutrients and have a number of health benefits, helping to control body weight and reduce the risk of heart disease. There are several varieties of walnut, the most popular of which is Kerman. The largest pistachio producers are Iran, the USA and Turkey.
100 grams of salted pistachios contains 569 calories
100 grams of raw pistachios contain 560 calories
One pistachio contains approximately 4 calories
According to the USDA, 100 grams excluding salted pistachios shells contain 569 calories, 45.82 g fat, 21 g protein, and 27.55 g carbohydrates, including 10.3 g fiber and 7.74 sugars. One nut kernel contains 4 calories. Despite the high fat content of pistachios, they are 90% healthy mono- and polyunsaturated fats. According to the American Diabetes Association, saturated fat is linked to obesity, high insulin levels, and heart disease, while unsaturated fat may provide protective benefits: lowering the risk of heart disease and type 2 diabetes.
Along with fat, pistachios also contain other nutrients: vitamin B6, thiamine, phosphorus and magnesium. Vitamin B6 is involved in the production of neurotransmitters and red blood cells, helping to regulate mood and sleep cycles. It helps remove homocysteine (a sulfur-containing amino acid in blood plasma) from the blood, reducing the risk of heart disease. Thiamine helps convert food into energy, phosphorus and magnesium are needed for DNA formation.
100 grams of pistachios contains 4 mg of iron. It helps produce energy and synthesize antioxidants.According to research by the Linus Pauling Institute, without enough iron, a person’s immune system cannot function at optimal performance.
Benefits of Pistachios
In 1999, a study was published in the Journal of the American College of Nutrition. It said that eating pistachios instead of other foods high in saturated fat helps lower total cholesterol, raise high-density lipoprotein (HDL) or good cholesterol, and lower your risk of heart disease.In another study, published in April 2010 in the journal Nutrition, participants who ate pistachio nuts had 20% lower blood glucose levels, decreased LDL or bad cholesterol, and improved endothelial function.
Nutritionists recommend consuming 30 g of pistachios (approximately 49 kernels) daily.
Energy value of salted pistachios (per 100 g):
| Calories | 569 kcal |
| Fats | 45.82 g |
| Saturated fat | 5.645 g |
| Polyunsaturated fat | 13.346 g |
| Monounsaturated fat | 24.534 |
| Cholesterol | 0 mg |
| Sodium | 428 mg |
| Potassium | 1 007 mg |
| Dietary fiber | 10.3 g |
| Sugar | 7.74 g |
Caloric value or energy value is the amount of energy accumulated in the human body through food and consumed as a result of physical activity. The unit of measurement is the kilocalorie (the amount of energy required to raise one kilogram of water by one degree Celsius). However, a kilocalorie is often referred to simply as a calorie. Therefore, speaking a calorie, in most cases we mean a kilocalorie.It has the designation – kcal.
Nutritional value – the content of carbohydrates, fats and proteins in the product.
Chemical composition – the content of macroelements and microelements in the product.
Vitamins – organic compounds necessary in small quantities to support human life. Their deficiency can have adverse effects on the health of the body. Vitamins are contained in food in small quantities, therefore, in order to obtain all the vitamins that a person needs, it is necessary to diversify the groups and types of food.90,000 Pistachios (10 grains) Calories and Nutritional Value 90,001
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90,000 Pistachios – calories (how many calories are in 100 grams)
Serving weight, g
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By piece
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In glasses
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1 piece – 0.7 g 2 pieces – 1.4 g 3 pieces – 2.1 g 4 pieces – 2.8 g 5 pieces – 3.5 g 6 pieces – 4.2 g 7 pieces – 4.9 g 8 pieces – 5.6 g 9 pieces – 6.3 g 10 pieces – 7.0 g 11 pieces – 7.7 g 12 pieces – 8.4 g 13 pieces – 9.1 g 14 pieces – 9.8 g 15 pieces – 10.5 g 16 pieces – 11.2 g 17 pieces – 11 , 9 g 18 pcs – 12.6 g 19 pcs – 13.3 g 20 pcs – 14.0 g 21 pcs – 14.7 g 22 pcs – 15.4 g 23 pcs – 16.1 g 24 pcs – 16.8 g 25 pcs – 17.5 g 26 pieces – 18.2 g 27 pieces – 18.9 g 28 pieces – 19.6 g 29 pieces – 20.3 g 30 pieces – 21.0 g 31 pieces – 21.7 g 32 pieces – 22.4 g 33 pieces – 23.1 g 34 pieces – 23.8 g 35 pieces – 24.5 g 36 pieces – 25.2 g 37 pieces – 25.9 g 38 pieces – 26.6 g 39 pieces – 27.3 g 40 pieces – 28.0 g 41 pieces – 28.7 g 42 pieces – 29 , 4 g 43 pieces – 30.1 g 44 pieces – 30.8 g 45 pieces – 31.5 g 46 pieces – 32.2 g 47 pieces – 32.9 g 48 pieces – 33.6 g 49 pieces – 34.3 g 50 pieces – 35.0 g 51 pieces – 35.7 g 52 pieces – 36.4 g 53 pieces – 37.1 g 54 pieces – 37.8 g 55 pieces – 38.5 g 56 pieces – 39.2 g 57 pieces – 39.9 g 58 pieces – 40.6 g 59 pieces – 41.3 g 60 pieces – 42.0 g 61 pieces – 42.7 g 62 pieces – 43.4 g 63 pieces – 44.1 g 64 pieces – 44.8 g 65 pieces – 45.5 g 66 pieces – 46.2 g 67 pieces – 46 , 9 g 68 pieces – 47.6 g 69 pieces – 48.3 g 70 pieces – 49.0 g 71 pieces – 49.7 g 72 pieces – 50.4 g 73 pieces – 51.1 g7 4 pieces – 51.8 g 75 pieces – 52.5 g 76 pieces – 53.2 g 77 pieces – 53.9 g 78 pieces – 54.6 g 79 pieces – 55.3 g 80 pieces – 56.0 g 81 pieces – 56.7 g 82 pieces – 57.4 g 83 pieces – 58.1 g 84 pieces – 58.8 g 85 pieces – 59.5 g 86 pieces – 60.2 g 87 pieces – 60.9 g 88 pieces – 61.6 g 89 pieces – 62.3 g 90 pieces – 63 , 0 g 91 pieces – 63.7 g 92 pieces – 64.4 g 93 pieces – 65.1 g 94 pieces – 65.8 g 95 pieces – 66.5 g 96 pieces – 67.2 g 97 pieces – 67.9 g 98 pieces – 68.6 g 99 pcs – 69.3 g 100 pcs – 70.0 g
1 st – 123.0 g 2 st – 246.0 g 3 st – 369.0 g 4 st – 492.0 g 5 st – 615.0 g 6 st – 738.0 g 7 st – 861.0 g 8 st – 984.0 g 9 st – 1 107.0 g 10 st – 1 230.0 g 11 st – 1,353.0 g 12 st – 1,476.0 g 13 st – 1,599.0 g 14 st – 1,722.0 g 15 st – 1,845.0 g 16 st – 1 968.0 g 17 st – 2 091.0 g 18 st – 2 214.0 g 19 st – 2 337.0 g 20 st – 2,460.0 g 21 st – 2 583.0 g 22 st – 2 706.0 g 23 st – 2 829.0 g 24 st – 2 952.0 g 25 st – 3 075.0 g 26 st – 3 198.0 g 27 st – 3 321.0 g 28 st – 3 444.0 g 29 st – 3 567.0 g 30 st – 3 690 , 0 g31 st – 3 813.0 g 32 st – 3 936.0 g 33 st – 4 059.0 g 34 st – 4 182.0 g 35 st – 4 305.0 g 36 st – 4 428.0 g37 st – 4 551, 0 g38 st – 4 674.0 g 39 st – 4 797.0 g 40 st – 4 920.0 g 41 st – 5,043.0 g 42 st – 5 166.0 g 43 st – 5 289.0 g44 st – 5 412.0 g45 st – 5 535.0 g46 st – 5 658.0 g47 st – 5 781.0 g 48 st – 5 904.0 g49 st – 6,027.0 g50 st – 6 150.0 g51 st – 6 273.0 g52 st – 6 396.0 g 53 st – 6 519.0 g 54 st – 6 642.0 g 55 st – 6 765.0 g56 st – 6 888.0 g 57 st – 7,011.0 g 58 st – 7 134.0 g 59 st – 7 257.0 g 60 st – 7 380.0 g 61 st – 7 503.0 g 62 st – 7 626.0 g 63 st – 7 749.0 g 64 st – 7 872.0 g 65 st – 7 995.0 g 66 st – 8 118.0 g 67 st – 8 241.0 g68 st – 8 364.0 g 69 st – 8 487.0 g 70 st – 8 610.0 g 71 st – 8 733.0 g 72 st – 8 856.0 g 73 st – 8 979.0 g 74 st – 9 102.0 g 75 st – 9 225.0 g 76 st – 9 348.0 g 77 st – 9 471.0 g 78 st – 9 594.0 g 79 st – 9 717.0 g 80 st – 9 840.0 g 81 st – 9 963.0 g 82 st – 10 086 , 0 g83 st – 10 209.0 g84 st – 10 332.0 g85 st – 10 455.0 g86 st – 10 578.0 g87 st – 10 701.0 g 88 st – 10 824.0 g89 st – 10 947, 0 g90 st – 11,070.0 g91 st – 11 193.0 g92 st – 11 316.0 g93 st – 11 439.0 g 94 st – 11 562.0 g95 st – 11 685.0 g96 st – 11 808.0 g97 st – 11 931.0 g98 st – 12 054.0 g99 st – 12 177.0 g 100 st – 12 300.0 g
Pistachios
Pieces 142.9
cores
Glasses 0.8
How much is 1 glass?
Weight with waste 188.7 g
Waste: shells (47% by weight).The calculations use
weight of only the edible part of the product.
Carbohydrates | {{foodstuff.foodstuff.carbohydrate}} g – |
Sugar | {{foodstuff.foodstuff.sugar}} g – |
Fats | {foodstuff.food} } g – |
Saturated fatty acids | {{foodstuff.foodstuff.saturatedFattyAcid}} g- |
Trans fatty acids | {{foodstuff.foodstuff.transFattyAcid}} g – |
Mono-unsaturated | {{foodstuff.foodstuff.monoSaturated}} g – |
Polyunsaturated | 40 904food } g – |
Cholesterol | {{foodstuff.foodstuff.cholesterol}} mg – |
Fibers | {{foodstuff.foodstuff.fiber}} g – |
Salt | {{foodstuff.foodstuff.salt}} g – |
Water | {{foodstuff.foodstuff.water} g – |
Calcium | {{foodstuff.foodstuff.calcium}} mg – |
GI Glycemic index help | {{foodstuff.foodstuff.gi}} |
PHE | {{foodstuff.foodstuff.phe}} mg |
Alcohol | {{foodstuff.foodstuff.alcohol40} 9014 g |